Fitness Minutes: (379)
10 4/4/13 12:51 P
Oh. My. Goodness. This happens to me all the time on the days that I don't work - it's because, at least in my case - it's a different routine. So I try to make my own routine for off days. For example, I run on one off day for 3-4 hours (marathon training) so I run this shortly after breakfast and try to run it late morning so I also run over lunch time. Then I have a protein snack after that and then a regular dinner at night.
The other days are so hard - I still try to provide the same routine to balance everything but it can be hard. I find if I tell someone else my routine I'm more likely to stick to it and the less likely I am to do something like go out to eat if it's not in my plan.
Also, you can go out to eat and still enjoy good food - just make smarter choices or cut it in half right away.
And don't beat yourself up for one bad day - I'm having a bad 6 days lol - it gets better... it's the persistence and motivation to change your body that changes you for a lifetime - not the one week fix!
Many of us have these 'slips' from time to time. Whenever I'm in a funk .. I go for a long walk outside. It really helps me clear my head and helps me re-focus on the 'Journey To Wellness'. If I pick up the pace and walk off the funk. I try to be really careful to have my food and fitness for the week-end planned by Friday so that I have goals to meet over the week-end that can help me stay focused. I also have healthy, low cal 'treats' I can have when I'm feeling unmotivated and down on myself. This journey is all about progress .. NOT PERFECT! Hang in there .. changing our lives and years of habits is not 'instant', but focusing on where I want to be and the 'why' of it really helps. I also joined Spark coach and have started posting regularly to message boards and blogs. I also have the 'winter blues' issues, and have all winter been taking a vitamin D supplement that has really helped. Just keep putting one foot i front of the other and planning for your new, healthy life. Blessing and hugs to you!
You can use the same tools on the weekends that you use during the week to succeed. Do you prep fruits, veggies, and other healthy snacks ahead of time during the week? Continue that trend on the weekends? If you do well with a to-do list, structure, or routines, implement those on the weekends as well. The more consistent you can keep your days, the more success you will see!
Don't be hard on yourself! You exercised 4 times in the week and ate really well! That sounds like progress to me! It would be worse if you did none of that, and continued to eat out twice.
As the others have said, this is definitely NOT about perfection. It's about small improvements. I had the 'all or nothing' mentality for the longest time too, and that's part of why it's taken me 4 years just to get to where I am now. This is a journey and a learning experience. Be kind to yourself and think about the good things you did for your health. When breaking a long-time habit, start small. Maybe at first, just make sure you get enough water on the weekends (that's something i still struggle with), and go for a 10-minute walk.
You can do this!
Fitness Minutes: (213,750)
20,966 3/3/13 6:23 A
One over indulgent meal or even one less than perfect weekend of eating WILL NOT make or break your healthy lifestyle.
As I tell all new members and those looking for motivation,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself was drink 8 glasses of water today, that's still a step in the right direction.
As the old song goes,"accentuate the positive and eliminate the negative". Give yourself credit for all the positive things you do for yourself and don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.
How to break the cycle ? Stop beating yourself up for being human.
Think progress, not perfection.
Fitness Minutes: (33,189)
21,849 3/2/13 10:07 P
I see that you aren't new to SP but note you haven't made many posts. That, and given the fact that you mention "this week" gives me the impression that you are just starting out on this journey. If that is the case, then you really can't expect to change everything overnight. It is a gradual learning process and also and process where the changes should be made gradually so that it kinda tricks the mind into not seeing the changes. Then you will be less likely to crave or feel deprived.
When you eat out, it might be an idea to eat a piece of fruit or yoghurt to help reduce hunger, which can make a difference to the choice of foods we order.
Keeping a diary can help identify the problem areas in your life, and when that is done, then you can put action plans in place to foil the negatives.
It's so sad I worked out 4 times this week and ate really good then today I was lazy and ate out twice already. I don't know why I can just block out my goals on the weekends. It's like I am oblivious to my weight gain and unhealthy habits but then come Monday I am so down on myself. It's a vicious cycle I don't know how to break!!
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